Saturday, August 05, 2006
Sunday, August 13, 2006
This workout is a distance aerobic workout. Shown below is the expert lane which is 4,000 yards long.
Warm Up
200 Pull
100 Free
100 Breast
100 Back
Drills
4 x 50 Kick on side – right side down, left side back think about good body position
2 x 50 Free think about high elbows
2 x 50 Stupid Drill (hands come out of water, then drop to touch thigh, then normal recovery of arm)
2 x 50 swim like a pencil
Main Set
3x100 free (1:25)
3x100 back or breast (1:35)
2x300 pull (4:00)
600 free
2x300 pull or free (4:00)
4x100 IM (1:30)
Warm Down
2x100 choice
Warm Up
200 Pull
100 Free
100 Breast
100 Back
Drills
4 x 50 Kick on side – right side down, left side back think about good body position
2 x 50 Free think about high elbows
2 x 50 Stupid Drill (hands come out of water, then drop to touch thigh, then normal recovery of arm)
2 x 50 swim like a pencil
Main Set
3x100 free (1:25)
3x100 back or breast (1:35)
2x300 pull (4:00)
600 free
2x300 pull or free (4:00)
4x100 IM (1:30)
Warm Down
2x100 choice
# posted by gladorca's blog @ 9:48 PM 
